With 5 exercises, that's 40 sets per workout in only 45 minutes! On a 3021 tempo at 6 seconds per rep, each set will take only 48 seconds by getting your rest intervals down to 20 seconds, you will finish each 8 sets of 8 reps in 9 minutes.
Rest must be kept to 30 seconds or less, ultimately dropping to as low as 15 seconds between sets. Mental focus and maintenance of tempo are musts. Perform 3-4 workouts per week, and each muscle is trained no more than twice per week.Įvery rep is performed with deep concentration and intramuscular contraction "squeeze" the muscle during every rep. When performing the classic Vince Gironda 8 sets of 8 program, you select only one exercise per body part and you train half your body each session, approximately 5 exercises per workout, for a total of 40 sets. Workout correctly the first time, every time. Quickly read through our step-by-step directions to ensure you're doing each Poliquin's solution to the problem is the simple insertion of a 10-second pause between each exercise, which allows slightly greater loads to be used. This is intense and result-producing, but will compromise your poundages. One way is to do all three exercises in a row with zero rest between exercises. There are two ways to perform this routine. This is multi-angular, but it does not fully work all three positions of flexion, as these are only slight variations in angle. The "multi-angle" technique is similar to the Ironman/Steve Holman "Positions of Flexion" approach, although they are not always one and the same.įor example, one popular multi-angle favorite for triceps is lying EZ-bar extensions performed to the chin, forehead, and behind the head as a triset. The multi-angle routine is a similar to the multi-grip routine, except instead of varying the hand position or grip, you vary the angle of the joint. (I would recommend staying with the same sequence for the duration of each training cycle, however.)
Generally, the weakest grip is trained first and the strongest last, but the order of the exercises may be changed for variety and balanced development. Select three exercises, each with a different grip: pronated (palms down), neutral (palms face each other), and supinated (palms up).